Ingredient swap
Tofu vs Vital Wheat Gluten
Tofu has 17.3 g protein and 144 calories per 100 g; vital wheat gluten has 75.2 g and 370. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of tofu (252 g) ≈ 2 cup of vital wheat gluten.
Side by side
| Per 100 g | Tofu | Vital Wheat Gluten |
|---|---|---|
| Calories | 144 better | 370 |
| Protein | 17.3 g | 75.2 gbetter |
| Carbs | 2.8 gbetter | 13.8 g |
| Fat | 8.7 g | 1.9 g |
| Fiber | 2.3 gbetter | 0.6 g |
| Sugar | 0.6 g | 0 gbetter |
| Sodium | 14 mgbetter | 29 mg |
| 1 cup weighs | 252 g | 120 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use vital wheat gluten instead of tofu?
Swap by weight, not by cup: 1 cup of tofu (252 g) ≈ 2 cup of vital wheat gluten.
Which has more protein?
Vital Wheat Gluten, with 75.2 g per 100 g versus 17.3 g.
Which has fewer calories?
Tofu, with 144 calories per 100 g.